focusing on lifting - increased appetite?
HappyGrape
Posts: 436 Member
I find myself very hungry recently.
I moved from 2 full body sessions per week (plus other activities as yoga, swimming) to upper body push, lower body, upper body pull, day off, repeat.
Any tips? On my 3rd day of lifting I am soo hungry, I am thinking of changing to 2 days lift, one rest, two lift to deal with it little better
Any other suggestions
I moved from 2 full body sessions per week (plus other activities as yoga, swimming) to upper body push, lower body, upper body pull, day off, repeat.
Any tips? On my 3rd day of lifting I am soo hungry, I am thinking of changing to 2 days lift, one rest, two lift to deal with it little better
Any other suggestions
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Replies
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More intense exercise can trigger hunger out of proportion to the calorie expenditure.
The early days of a new regime are the most challenging and it may settle down as it becomes more "normal".
Give it some time perhaps but can you rejig your eating schedule to put your bigger meals when you are most hungry? Either moving your daily calories around or a variable daily amount if the third day of lifting is your "hungry day"?
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You added more exercise in, which burns more calories, so you'll require more calories (assuming all other variables are the same).3
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I am finding that if I keep protein around 1g per lb of weight and fiber around 30g, that it helps keep my hunger at bay.3
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I up the frequency of my weight workouts very slowly to avoid this problem. I'm the same as you - too much weight work, my hunger goes crazy! It does calm down after a few days/weeks though. TBH I just go with it. It's only a short term thing.0
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Day 2 is lower body? If I had to guess I'd say that is "emptying your tank". Leg workouts use a ton of energy and you should eat more that day. I'm a 200lb male in a surplus to gain muscle so a little different than you, but just for reference my macros on leg day (twice a week) are 500c, 150f, 300p. Not applicable to you, I know; the point is leg days drain you. I'd say throw some extra carbs in at least; try a post-workout muffin on for size
Don't worry, those calories go straight to the booty. 2 -
might need some more time to see if the hunger pattern repeats, could be so many other things. I still have those inexplicable days where I cant seem to eat enough (genuine hunger...not just snacking for snacking sake) and there isn't always a workout related reason.
Your workout pattern seems fine, taking that third day off might not be a bad idea.
All that being said what is your primary goal?2 -
muscle building without gaining weight. Particularly upper body1
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HappyGrape wrote: »muscle building without gaining weight. Particularly upper body
pretty much impossible to build muscle without gaining weight, unless you are referring to recomp but even there you gain some and then lose some.
how many calories are you consuming per day...1 -
you're gonna have to gain some weight! But it shouldn't be to much, weight shouldn't be a focus when lifting weights though! Appearance is what it is when it comes to lifting1
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About 2000 + most days. I lost weight eating that so I eat little more some days.0
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HappyGrape wrote: »muscle building without gaining weight. Particularly upper body
pretty much impossible to build muscle without gaining weight, unless you are referring to recomp but even there you gain some and then lose some.
how many calories are you consuming per day...
That freaks me out little0 -
HappyGrape wrote: »HappyGrape wrote: »muscle building without gaining weight. Particularly upper body
pretty much impossible to build muscle without gaining weight, unless you are referring to recomp but even there you gain some and then lose some.
how many calories are you consuming per day...
That freaks me out little
Why? Overall, if you are recomping, you wouldn't know the difference. Some weeks or days you will gain, others you will lose. Essentially, you are going back and forth between cut/bulk based on natural eating habits. Over a year or two (depending on the variables) you can see sweeping difference and be about the same weight.2 -
HappyGrape wrote: »HappyGrape wrote: »muscle building without gaining weight. Particularly upper body
pretty much impossible to build muscle without gaining weight, unless you are referring to recomp but even there you gain some and then lose some.
how many calories are you consuming per day...
That freaks me out little
why?0 -
HappyGrape wrote: »About 2000 + most days. I lost weight eating that so I eat little more some days.
since you changed up your routine you are burning more calories so you probably need to eat more ..maybe go to 2100 a day and see how you do?1 -
HappyGrape wrote: »HappyGrape wrote: »muscle building without gaining weight. Particularly upper body
pretty much impossible to build muscle without gaining weight, unless you are referring to recomp but even there you gain some and then lose some.
how many calories are you consuming per day...
That freaks me out little
Don't freak! If you're very new to progressive weight training you can enjoy some newbie gains while losing weight. That ends after a while, though, and like other posters have said you can recomp, but it just takes a while.2 -
HappyGrape wrote: »HappyGrape wrote: »muscle building without gaining weight. Particularly upper body
That freaks me out little
The scale messes with our heads after a lifetime of being told losing weight is the goal! If you've never checked out this article, you should- one of the best examples for women to how lifting and being heavier can finally get us the shape and size we want!
https://www.nerdfitness.com/blog/meet-staci-your-new-powerlifting-super-hero/
Personal note: I weighed around 150 before lifting and was a size 8/10 with 25-30% body fat. Now I am a size 4/6 with 18% bf and look so much better than I did in my 20's as a runner. And I still weigh around 150.4 -
So, is your goal to basically build muscle, lose fat, maintain weight? Are you following a progressive lifting routine for hypertrophy? If you have increased your time lifting and are also lifting more weight, you can eat a little more to stay in maintenance as you will be burning a little more than before . It is trial and error to find your true maintenance, especially when you change your routine.2
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Happy Grape- I'm going through similar at the moment. Feel free to message me if you need someone to discuss these things with! This thread was really useful, thank you all.1
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trigden1991 wrote: »You added more exercise in, which burns more calories, so you'll require more calories (assuming all other variables are the same).
I am using fitbit so according to them, I don't need that much more. I walk little bit less. I eat my calories most days, like +-150 but it evens out.
I slept 8.5 hours last night. My normal sleep is 7 hours so I just may need to take extra day off. I am doing this program since 19th of December but had a lot of time off work, its only this back since I added my work (sitting mainly) I feel drained & hungry.
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HappyGrape wrote: »HappyGrape wrote: »muscle building without gaining weight. Particularly upper body
pretty much impossible to build muscle without gaining weight, unless you are referring to recomp but even there you gain some and then lose some.
how many calories are you consuming per day...
That freaks me out little
Don't freak! If you're very new to progressive weight training you can enjoy some newbie gains while losing weight. That ends after a while, though, and like other posters have said you can recomp, but it just takes a while.
I have been training for awhile, but wasn't getting anywhere with my upper body when doing full body weight programs. I felt I am hitting the squats and other lower body weight more and my upper body exercise didn't get as much energy. Feeling great with the change, enjoying the split workouts at the minute a lot more.
I am not sure if I will get the newbie gains. Lets hope I do 0 -
There's every chance your calorie needs haven't changed that much - it's just feeling harder right now.
Calories in lifting are (mostly) in relation of total volume of weight lifted but different styles of training feel much harder.
So if for example you do drop sets or super sets but only lift the same volume as when you lift in a "normal" style it will feel much harder (and possibly trigger more hunger) but the calorie burn is going to be roughly the same.
You are going to have to wait a few weeks to see if your volume lifted and maintenance calories have actually changed.
Don't be freaked out by this throwaway comment....pretty much impossible to build muscle without gaining weight, unless you are referring to recomp but even there you gain some and then lose some.
There's a pervasive group think in bodybuilding circles that you need a calorie surplus to build muscle which is incorrect for the vast majority of people.
As Eric Helms puts it....
"recomposition is normal. It happens – less so in trained individuals, but much more in untrained, new lifters."
I'm still recomping at maintenance and I first started lifting in 1974 so not what you would call a "newbie". 1 -
is there any specific post workout meals/drinks that you find helpful with hunger. i don't take protein powders but I do high protein yogurt smoothies myself
I feel ok today, it lasted about 2 days. Back to the gym tonight I will see if it happens again Sunday/Monday0 -
HappyGrape wrote: »is there any specific post workout meals/drinks that you find helpful with hunger. i don't take protein powders but I do high protein yogurt smoothies myself
I feel ok today, it lasted about 2 days. Back to the gym tonight I will see if it happens again Sunday/Monday
Any protein snack or meal. I typically eat dinner after i workout and use a protein shake before hand.1 -
HappyGrape wrote: »trigden1991 wrote: »You added more exercise in, which burns more calories, so you'll require more calories (assuming all other variables are the same).
I am using fitbit so according to them, I don't need that much more. I walk little bit less. I eat my calories most days, like +-150 but it evens out.
I slept 8.5 hours last night. My normal sleep is 7 hours so I just may need to take extra day off. I am doing this program since 19th of December but had a lot of time off work, its only this back since I added my work (sitting mainly) I feel drained & hungry.
SLEEP!!!! This might be a big factor. I am so hungry when I sleep less than 8 hours, and with extra lifting, you are probably needing extra sleep right now. If you're feeling drained, you may want to scale back and make sure you get some full nights and some rest days. You need rest and sleep to repair and get stronger.
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I was thinking little bit about what's the main goal question and all comments
Honestly, I am 38 and my absolute main goal is sustainability and lifestyle I enjoy that keeps me happy and healthy. I am not after flat abs, bikini photo shoot or anything that requires me to focus on how quick I get results. I want to find a format of working out that keeps my body in reasonably good shape
I tried doing 3 day full body weekly for the last year but with this approach I end up being with really bad doms for 2 days and dread going back to the gym. I end up doing no more than 2 workouts weekly. I have been trying full body weights, good programs for few years but have not had the results I want for upper body. I decided to try something different and see how it goes. My doms were substantially less after the first week with the new split workout plan
I am only doing split workouts since 20th of December and already feel great about my upper body progress. The difference is I had many days off work end of the year and I didn't feel any spike of hunger or tiredness. Back to work I need to play around with what feels comfortable
The other thing that plays on my mind is - I am not very sure I am ready for maintenance. I am started the new workout program at my upper range of happy and when I step on the scale and I see pound up I panic. Perhaps small deficit some days will make sense for me.
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I am walking about 15000 steps daily, I may need to reduce this little when increasing time spend in the gym. I think I will try 12000 for next week
I will shoot for 200 calories deficit daily for one week, and I will try to cut some of the treat calories as glass of wine or dried fruit & crackers & cheese and focus on satiating meals
I will take extra days off working out if needed. It's easier to do 3 days on, one off when you are not in work. When I add work and looking after my son & homework etc... it may not be adding to much in terms of calorie burn but being busy impacts physically how tired I am and that's life. I may try something like pull day, leg day, day off, push day, day off, repeat and eat more on leg day as the suggestion by JoeMacCready makes a lot of sense to past experience.
The funny thing is I was doing 3 days on one off since 19th of December, including my step count but there was no work or homework with my son, commute, pick up and drop offs so a lot more time to rest. Now back to work (desk job)I find that schedule little too much
It was very helpful to read your comments and suggestions and it lead me to think about what my goal is and gave me good suggestions on what can I do. Thanks - please keep them coming
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HappyGrape wrote: »
The other thing that plays on my mind is - I am not very sure I am ready for maintenance. I am started the new workout program at my upper range of happy and when I step on the scale and I see pound up I panic. Perhaps small deficit some days will make sense for me.
I'm the same, maintenance calories feel really scary for me. I'm compromising (on a trial basis) by eating at maintenance on lifting days, and 200 below maintenance on rest days. I've been told this works, I've been told this doesn't work, but for my current sanity it's a good compromise!1 -
JoeMacCready wrote: »Day 2 is lower body? If I had to guess I'd say that is "emptying your tank". Leg workouts use a ton of energy and you should eat more that day. I'm a 200lb male in a surplus to gain muscle so a little different than you, but just for reference my macros on leg day (twice a week) are 500c, 150f, 300p. Not applicable to you, I know; the point is leg days drain you. I'd say throw some extra carbs in at least; try a post-workout muffin on for size Don't worry, those calories go straight to the booty.
@JoeMacCready defo leg day! It's little better now thought, I hope the worse is over.
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